Class Times: 4:15pm & 5:30 pm

A. Warmup

B. EMOM for 14 min:

Min 1-6 (6 sets) – 2 Thrusters

Min 7 -14 every 90 sec (5 sets) – 1 thruster

*record heaviest lift. Take from rack.

C. On a 2 min clock for 7 sets:

4 hang power cleans 135/95 95/65

4 front squats

4 push jerks

4 thrusters

4 bar over burpee

*rest remaining time

D. AMRAP 4 min::

Plank hold. Accumulate 4 minutes